Posts Tagged ‘ squats ’

Warmup in racquetball court  (Tim had also done an hour of yoga beforehand): A-skips High Knees Butt-kicks Carioca Lateral Hip Shuffle Core strength warmup in SRC: Glute-ham Situps x2 Reverse Hypers x2 (Tim only 1 set reverse hypers b/c lower back felt tightening up) Squats: Tim: 4×225, 1×255, failed @ 275 (but should have made it), failed at 300 (and wasn’t close to making it) Jason: 4×315,1×365, ...
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Started with some basic plyos and agilities for warmups (well, Jason started here; Tim actually did an hour of Yoga beforehand): Bounds 4×6 jumps Carioca 8×15m Ali Shuffle Speed ladder shuffles A couple directional Mat-Drill style agilities Then we progressed to a warmup of Dips and Hanging Rows, followed by heavy squats: Tim: 4×225, 1×255, 1×275, 1×295, failed at 300 Jason: 4×315,...
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 3×225, 1×255, 1×265 Weighted Pullups: 3×7 w/10# Weighted Dips: 8 reps w/25#, 3 reps w/45#, 2 reps w/55#, 14 reps w/10#
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Dynamic Warmup: RDL Walk, Lunge Walk w/extension, carioca, hanging knees-to-elbows 2×15 Squats: 5×135, 3×225, 3×235, 1×255 (5 minute rests) Squat Rack Lockout: 1×315, 1×335, 1×365, 1×385 Push Press: 5×115, 3×125, 3×125 (3 minute rests) Weighted Pullups: 3×6 w/10# (1:30 rests) Weighted Dips: 8 reps w/25#, 5 reps w/35#, 12 reps w/10# (2 min rests)
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Jason and Tim @ Track: warmup jogging and stretching, then 6×200m, mostly around 31s. Both of us, and especially Tim, felt mid-quad soreness. Pulling the leg forward while starting to straighten it, as a normal part of the running stride, engages the quad in a different way than cycling or squats. Move to Student Rec...
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